CrossFit FYR – CrossFit

Lifting

Snatch/hang complex (7 sets building)

1 power snatch

1 hang squat snatch

1 overhead squat

Metcon

Metcon (Time)

21-15-9

OHS (115/75)

HSPU

150 m farmers carry each round 2x (50/35)
sub back squat (135/95) for ohs and seated press with dumbbells for hspu

Fit AF

Metcon (Time)

a- 4 sets

16 alternating db press

20 russian twists

b-

4 rounds

15 push ups

15 goblet squats

150 m farmer carry